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Competitive Fitness 08.11.14

Competitive Fitness 08.11.14

Prep Work
3 Rds
5 Snatch Grip DL
5 High pulls
5 Hang snatch

Workout of the Day**Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

4 Responses

A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM
I did a few sets at 95 and then the last 5 sets at 135. I Was having a little trouble with the not moving my feet part. But the high hang felt great.

B. I used 225 for my 5 sets
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

A) I used 85 for all sets. I didn’t not move my feet for either. For the snatch my right heel kept coming up…grrrr!

B) I used 135 for snatch DL

C) 145,170,190,170,190,215,190,190 …I didn’t go up at all because I failed some reps last week. I made it through all reps this week. My son asked me “mom isn’t that heavy?” Yes,yes it is 🙂 I tried to explain to him the importance of percentages…he thought I was crazy 🙂

D) 35lb kb I have been using the 35s lately and they are heavy…about 5-7 reps per round

Row went a little heavier 105 …8 reps each round

Green band for glute ham raises …about 5-6 each round …feel bad because Marcos and Brended have to hold my band each time and it interupts class…can we spring for one GHD I know they are expensive 🙁

A: Every two minutes (4sets):
High Hang Snatch pull with No Foot Movement @ 65-75% of 1-RM Snatch
No turnover shoulder. Worked on high pull kept stepping back on left foot.
Every 2min kb ×10 swings for 16min 8 sets.
Warmed up to use 55lb kbs. Worked on quick hips

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS) 125

Brenden asked if I was missing anything. A little more core a little more low back specific strengthening. Also some either single arm dumbell bench tricpet extensions bicep curls. Look up trx training because we could use the rings for it. To do big movement s can we forcus on the muscles that are used to perform them by strengthen ing them. Please=eee